Do you have a developing endurance female athlete or are you one yourself and want to undo some nonsense you were fed growing up as an athlete in the 90s ha!
Ok it was mostly wonderful stuff, And wow did I have some outstanding coaches, but some of the sticky messages that the culture pervaded - well they stuck!
Let's set the narrative straight so it works FOR you and your goals , not AGAINST.
I want to work with your girls this summer to support you in becoming the female you were always meant to be.
Many of my developing endurance athletes come to me with a goal - I want to improve; I want to reduce my risk of injury; I want to feel happy and healthy.
The summer physical recommendations are pretty basic and are listed-
BUT not until THE END of this post.
Why? I know that My developing female athletes need MORE.
Having a female coach with 30+ years experience (thats me.ha!) in competitive sport provides a sense of confidence, minimizes self doubt, and provides a clear, shared vision and direction.
I have experienced highs and lows -all just natural parts of taking risks in sport- the longer I have been in it, the more I learn about training, the body, and psychology. And the more experts I meet, listen to, learn from, and work with-doctors, trainers, coaches, therapists, sports nutritionists, other athletes.
Also, I think it’s nice for females to put their trust in other females too: building a trusting relationship just to talk about sport within life.
Afterall, the ultimate goal for our girl is to support her in developing into a secure, compassionate, fierce, multi-passionate female- seamlessly transferring her sports identity and skill into her adult visions and goals.
Perhaps we will create the next leader in the first female President of the United States. Ok I am getting excited again…reel it in..ha!
Seriously, many of the issues are difficult and honestly too time consuming for head coaches. AND I GET IT, I see all YOU dedicated coaches-working tirelessly to plan workouts, run meets, complete administrative work, order uniforms & tshirts, plan team bonding events, attend clinics, oh and not to mention-maintaining healthy relationships with athletes, aprents, and the community -
Whew! that's A LOT. Let's take a minute to be grateful for these special humans - even if we don't always agree or understand the why.
I digress,
Most cases, hiring a 3rd party to communicate authentically and organically with our gals encourages her to open up to trust, to learn, and to be mindful with an experienced role model in her sport.
I am trained and experienced in talking with girls about understanding identity, confronting sociocultural pressures that sabotage our goals, understanding the menstrual cycle within her training, how to train really hard, AND recover and fuel EVEN HARDER, and how to feel purposeful and goal aligned in the weight room --the list goes on.
Ignoring these issues causes further stigma, taboo, and an unhealthy culture- one that is at risk at ending our girls' athletic careers. This does not have to happen; We need these girls in leadership role some day; loving life as a physically, mentally, socially strong woman.
Let me help your girl understand who she is: her core values and beliefs. Running and athletics are just something she does, not who she is. Academics and test scores are what she does, not who she is.
Together, let’s ensure we are helping our girls build a strong identity within and out of her athletic goals. Having fun within the process of our girl athletes reaching her highest performances in a mentally, physically, and socially healthful way.
Our girls can strive to be athletes for life so they can utilize sport as a positive coping mechanism, a way to build healthy relationships, and experience mindfulness amongst the daily responsibilities/chatter we are all faced with on a daily basis.
Why Involve me? First, I love my sport and want to help enact change for our girls in sport. We are still learning about females. Much of the research in sport has been done on men. Heck, the sports bra wasn't even a thing until like 1973. I feel like I am meant to be a small part of this effort to change a culture. To make things better for our girls and their girls. Maybe this is my legacy.
With a teaching degree in health and English, along with a Masters’ in professional counseling, plus I WAS your girl at one time. I started out running in the 5th grade and worked my way up to state championships, full ride NCAA scholarships, several Olympic Marathon Trials Experiences, and even mountain running Pikes Peaks and Tunnel Hill. I have experienced every facet of our sport. And, with all the success I have enjoyed, there was a coach and personal trainer from Emerge Fitness who trained and believed in me.
Building our girls confidence in sport and in the weight room is a foundation she will be able to build upon for the rest of her life.
For My Endurance Athletes:
It all starts with a building a base and SAM (strength and mobility)
In my opinion and experience, to improve as a developing female endurance athlete- you must periodize your training and have a consistent strength and mobility routine- aiming for power, hip mobility, and core.
Endurance Athletes Summer Training
1.CONSISTENCY is KEY. Establish and COMMIT to a simple run routine. Start everyday (3-6 days/week) with an aerobic effort.
2.It Takes TIME. Every athlete will start with small doses. But, with patience and faith, she will improve. I promise. She needs to commit to a progressive program with accountability either through logging or working with her coach.
3. Add intensity in the correct doses at the correct time. This is called progression and periodization. Start with strides after a few of your aerobic runs. Don't be too quick to add. You would be surprised how aerobic running can produce massive improvements before needing to take that next step in intensity.
4. Hire a coach. The easiest part of my job is creating plans and workouts that are progressive, and individualized. Where my value truly lies in reminding my clients to have FAITH. She will achieve the goal to improve IF she has support to work through challenges that may produce self doubt or distractions that siren calls her along the way. It’s not easy, glamorous, or always exciting. Show up. Have faith, pivot if the coach says, otherwise, keep showing up.
Your time will come. And, in the meantime, have so much fun training and competing with your friends.
Personal Story: As a 6th grader going through puberty-the first time I ran a cross country race, I literally threw up, passed out (probably just fell down in self pity..lol), then got up and started running the wrong way. BUT, I finished. AND I continued to look like a blotched tomato after every run for at least 3 years. I was the slowest on the relay, but I made the best memories. Oh, and by the time I ran my first CC race in HS 4 years later, I won the thing by over a minute.
So what did I do? I ran aerobically, swam on days I felt like it, did some stadium stairs, and went to the weight room with my big brother, Matt (he’s the owner of Emerge Fitness now). Most girls at that time were NOT in the weight room, but I just followed my brother’s lead - and it worked!. I don't know many competitive distance track and road runners who started as early as I did able to compete for 30 years! I know it was because of all the training Matt and I did in high school and college and throughout my training for the Olympic Marathon Trials and ultra races.
You might start with a 10-20 minute run/walk each morning. Over time, you adapt and grow stronger.
A personal coach can help you, your middle schooler, your high schooler and beyond begin running as a routine. Sticking with it by ensuring accountability and proper progression will result in improvement and strength. It does not happen overnight. And that’s great, because IT'S THE PROCESS and daily joy of moving your body that reaps the most benefit.
It’s the runners who showed up, ran long, fast, AND TOOK RECOVERY when the coach says that will be successful.
I cannot impart more the importance of adding a consistent, progressive strength and mobility routine with CORRECT FORM focusing on hip mobility, core, and power.
Too many athletes are lifting and drilling with poor posture, form, core activation in the incorrect doses - patterning in and reinforcing incorrect mechanics leading to imbalances and injury.
If you want to run faster for longer, you have to get stronger: bones, tissues, tendons,ligaments.
Remember, running is catabolic: Include strength and mobility with correct form and doses to maintain volume and intensity without injury. ok, don't get me started on nutrition...I have to go make dinner..ha..TBC :)
Happy Training!
coachjaxtherunner
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